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Wednesday, July 02, 2014

Chicken Salad with Basil and Parmesan (Low-Carb, Gluten-Free)

If you have basil in your garden, don't miss out on making this Chicken Salad with Basil and Parmesan!

(Updated with better photos and step-by-step instructions, July 2014.)

This Chicken Salad with Basil and Parmesan is something you should make when you have lots of basil in your garden, because through the years I've learned you just can't put too much chopped basil in this salad. I finally found a good sunny spot to relocate the herb pots I used on the deck last summer, and I'm happy to say I have lots of fresh basil this year, so when I cooked with my niece Kara recently we made this favorite basil-loaded chicken salad recipe to update the photos.

Whenever I read over the recipe before we started to make it, I knew immediately I'd be changing it a little, and for this updated version I switched out the original cup of mayo for 3/4 cup of mayo and 1/4 cup buttermilk for a slightly thinner dressing that had a little bit of tang from the buttermilk. I also used a very generous amount of chopped green onions and fresh basil compared to the original recipe, but if you have to buy basil from the store, you can definitely get by with less basil.

You can make the salad with leftover chicken, but if you're starting from scratch, trim the chicken breasts and cut into third lengthwise.

I used a mixture of canned chicken broth and water to cook the chicken, combined with 2 teaspoons of Italian Herb Blend. (You could use poultry seasoning if you don't have the Italian blend.)

When the liquid comes to a boil, add the chicken and cook at the barest simmer until it's cooked through, about 15-20 minutes.

Drain the chicken into a colander and let it drain very well.

Then cut the chicken into cubes about 3/4 inch square.

I used these Herb Scissors, my newest kitchen infatuation, to cut the basil into thin strips.

If you're cooking chicken for this, trim visible fat from 4 chicken breasts, then cut the chicken lengthwise into thirds. Put the can of chicken stock, 2 cans of water, and the Italian Herb Blend into a small sauce pan and bring to a boil. When it boils add chicken breasts, turn heat to medium low, and let simmer 15-20 minutes, or until the chicken is cooked through. Drain the chicken into a colander placed in the sink and let it cool. (I saved the liquid in the freezer to add when I'm making chicken stock.)

While the chicken cools, slice the basil leaves (and wash if needed), chop green onions, and measure the freshly-grated Parmesan. When it's cool, dice chicken into pieces about 3/4 inch square and place into medium-sized bowl.

Combine mayo and buttermilk, whisking until it's smooth. Then stir in green onion, Parmesan, and basil. Add dressing to the chicken in the bowl and gently mix until chicken is well coated with dressing. Season with salt and fresh ground black pepper. This can be served immediately or chilled slightly before serving. This will keep in the fridge for about a day, but it's best freshly made.

This is made with all low-glycemic ingredients, making it great for any phase of the South Beach Diet, but use portion control if you're actively trying to lose weight.

Nutritional Information?

I chose the South Beach Diet to manage my weight using The Glycemic Index partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Ideas for Chicken Salad:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)

Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

Posts may include links to my affiliate account at Amazon.com, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

That's how I chop my chicken when I make chicken salad. I'd like to say that I was naturally inclined to do so but the truth is I saw Barefoot Contessa do it on t.v. She makes a mean chicken salad.

I agree about the basil - we have more that we can use so I've been putting it in everything and it is so good. The other day I read about how you oven roasted mushrooms and I did it but used different herbs...it was so good. :)

Amy, I confess I'm just a bit obsessed with cutting things the same size ever since I took a Chinese cooking class and learned about "symmetry of cut" but I do think it makes a difference. No doubt that BC makes a great chicken salad! Glad you liked the roasted mushrooms.

Elenka, it will grow. When it does, be sure to trim regularly.

Lisa, I never did get any Thai basil planted this year, it's been a weird garden year around here.

Thanks for the link! I have been really enjoying stepping out of my chicken salad comfort zone and trying new and different combinations. I am trying to get my little herb garden to grow so I can have limit-less herbs available when I want to make recipes like this.

Katie, loved the sound of your salad with cranberries and walnuts (and then in one of the comments Maris gave me the idea of adding apples to it too, which also sounds good.) Limitless herbs is a wonderful thing. Not sure if I have completely achieved it, but I do have a healthy herb garden!

Kalyn, you just told me to trim my basil regularly. Can you tell me exactly what you mean by that? (I feel so stupid, I've been growing the stuff for years. Mostly have trouble with something putting holes in it....)

I mean that when the plant gets large leaves at the end of the stems (and especially it it's in the beginning stages of making flowers) you should trim that stem (leaving some leaves on at the bottom.) Then the basil will make two stalks where you trimmed, producing even more leaves. You can see how I trim my basil and read about freezing it in my post about How to Freeze Fresh Basil. It will really make a difference in how much basil your plants produce in a year.

I love chicken salad and find it's a terrific way to turn left-over chicken into a tasty lunch or supper. I just tried a new chicken-salad recipe that uses gorgonzola cheese and basil. At first the strong gorgonzola taste was surprising but within a few bites I couldn't stop eating it. I agree with you, cheese, basil and chicken make a winning salad. Thanks for the post.

This sounds delicious...I'll have to try it! I generally make my chicken salad with crushed red pepper flakes for seasoning, as well as a teensy bit of salt and pepper, then use a lowfat vegan mayo, thinly sliced celery, a touch of coarse and spicy honey mustard, and tons of chopped red grapes for a taste of sweetness to counteract the spicy!

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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